Postpartum; Get Your Belly Back!

Introduction:
At 4 months postpartum, I celebrated fitting into my size two jeans by throwing out my "belly belt" and donating my size fours. For years I have been exclusively personal-training pre/postnatal women, and doing so, I have witnessed women attain their goal of fitness. But personally experiencing (for the second time) the results from proper, postnatal core-conditioning, re-confirmed the fact that postnatal women are able to say "good-bye" to the "jelly belly" (and all the back pain associated with it), and "hello" to a "bella belly." Believe me if I can do it, you can too. At birth, my first baby weighed an amazing, 10+ pounds. You can imagine how, after delivering my second-equally-large baby, my belly looked 3/4 months pregnant. However, by balancing free weight exercise, cardiovascular exercise and (most importantly) PROPER core conditioning, I was spared cosmetic surgery and confidentially wear a bathing suit.

It may feel overwhelming at first. But you have to begin somewhere, and the first step, is to check for a diastasis recti...

Why the belly bulge?
As it turn out, there is a physiologic basis for this bulge. One reason why you may have a pooch after delivery could be related to diastasis recti.

What is diastasis recti?
The rectus abdominus muscle is two "bands" of muscle fibers. Both halves of the rectus abdomnus insert into the ribcage and stretch vertically down to the hip bones and pubic bones. In between these halves is a connective tissue referred to as the linea alba. During pregnancy the growing uterus and shift in hormones softens and stretches the rectus abdominus. This causes the rectus abdominus to "unzip" or pull apart. This stretching of the abdominus allows your growing uterus to move forward, thereby relieving pressure off the spine and lower back. The problem is overstretching and separation of the rectus abdominus, termed diastasis recti. Prenatal, diastasis recti may be prevented by proper core conditioning, and postpartum may be healed with proper core conditioning.

How does a diastasis rectus effect my abdominal strength and tone? A diastasis recti will create a distension of the abdominal wall, and if not addressed properly, a potential hernia. Healing a diastasis will improve the appearance of your abdominal wall, as well as improve posture.

How do I heal a diastasis recti?
A healthy lifestyle is key. -Meaning a lifestyle which includes a healthy diet, cardiovascular activity, resistance training and proper core conditioning exercises.

Will crunches resolve my belly bulge?
No, resolving your postpartum belly bulge has nothing to do with crunches. In fact crunches, or any exercise with unsupported forward-flexion, may make your abdominal muscles even more saggy.

How do I check for a diastasis recti?
-Lie on your back with knees bent, feet flat on the floor and legs touching.
-Place all four of your fingers over your navel/belly button, with the palm of the hand facing your head and the finger tips touching.
-Lift the head and tips of the shoulders directly up toward the ceiling and slightly off the floor. You should be looking directly up toward the ceiling and NOT at your breasts.
-Touch the fingers against the navel, apply firm pressure down toward the spine. Gently glide your fingers from side-to-side (laterally). If you notice ridges on opposite sides of each other (with a gap in-between) than this is a diastasis. Note how far apart the diastasis is in finger length, for instance 2 fingers apart, 3 fingers apart, 4...
- With your fingers, continue pressing directly down toward the spine. Note how far you can press without feeling some resistance from the underlying musculature. Eventually you should feel the musculature underneath the recti, tightening and preventing you from further pressing down.
-While pressing down, if you notice any lumps which protrude forward, consult your Health Care Provider immediately.
-Repeat this exercise by bringing your chin to your chest and shifting your gaze to your abdomen.

As you practice your modified, postnatal core-routine, continue to check your diastasis recti separation over your navel. As your core strength improves, your diastasis recti should reduce itself in finger-tip-length (for example: reducing itself from a measured 4 finger separation to a measured 1 finger separation). Also as your core strength improves, your toned abdominal muscles should become more able to resist pressure from your finger tips when pressing directly down toward the spine.

What do I do if I have a diastasis recti larger than 2 fingers and/or I feel no musculature resistance when pressing down to the spine?
It is not so much what you do, but what you do-not-do that is important. The muscle has stretched to a different position and therefore functions/works differently. When lifting the shoulder blades off the floor and coming into forward flexion (like a crunch), the muscles will pull away from the mid-line of the body and further separate. This crunch-like action will widen your diastasis recti, thereby creating a wider belly bulge and make you more vulnerable to a hernia. With this in mind, avoid crunches and any forward flexion movement that lifts the shoulders off the floor, without proper support such as: manual traction of the hands, splinting and other important methods reviewed in Bella Bellies Classes. Also, avoid "jack-knifing" of the legs and forward flexion with "criss-cross" action, this too will further widen your diastasis and make for a larger belly bulge.

If you are in Hoboken, and would like to set-up an appointment for diastasis checking and/or a Bella Bellies "Get Your Belly Back" private appointment, contact: info@bellabellies.com

Submitted by Certified Bella Bellies Instructor, Maria Gianni

I clearly remember my first birth, as if it was yesterday, making me a testament to the fact that not everyone has "birth amnesia"! My long labor was worth it...the tears of frustration and pain, quickly turned to tears of joy when my baby was placed in my arms, and that is a moment I, forever, want to hold onto.
What I would like to forget is the pain I experienced from a third grade episiotomy and a deep, diastasis recti which spread 5 inches across my abdomen.

As a certified personal trainer and exercise physiologist, I enjoyed my traditional exercise routine. But two years after the birth of my first child, I still had occasional, leaky urine and (despite not being pregnant) a tummy-bulge. I asked my OB/GYN to please refer a fitness professional who could help. Without any hesitation, she referred me to Annie Martens/Bella Bellies. This Upper East Side Gal laughed out-loud when told her practice was in Hoboken, NJ. "REALLY- New Jersey?!" Following the exclamation, I phrased the question "Who is here in the city?" In a solemn voice and calm demeanor (much unlike mine) my Doctor informed me she (personally) lived in New Jersey (opps) and took Annie's prenatal classes at Bella Bellies. Okay, okay, I was SOLD on Annie...but NOT the commute to New Jersey. Fortunately, the commute was one I did not need to make, because Annie offered home visits and (even better) my baby/toddler was welcome to the training sessions.

That elation was dulled when I realized I had to call Annie, whom I did not know, and disclose information about my weakened pelvic floor and abdominals. On the phone, I found myself lacking the ability to articulate anything beyond hello. To give you an idea, my phone call went a little-something like this:
"Hello this is Annie speaking."
"Hello my name is Maria and I have a,a,a problem...sometimes I have to run to the potty...and, and my tummy hangs out...yeah, I think my potty trained two year old has more control than I do (insert nervous laughter)." I kid you not, as I fumbled with my words THAT is what I blurted out, AND (believe it or not) I breathed a sigh of relief JUST to have said it. Without any delay, Annie helped me find my words and finish my sentences. For once, I felt understood and was comforted by the fact that, with a lot of hard work, I could easily heal my core. The hard work paid off! After 5 sessions in my home with my baby, I felt like a different, better woman and I LEARNED so much.

Next comes the second part of this story...becoming a pre/postnatal instructor. A typcial mom's night out comes with a few glasses (or more) of wine, and humor poking at the world's best (and one of the worst) kept secrets...your postpartum body. But following my training sessions, I found myself speaking candindly about my exercise program. The talk centered on diastiasis recti, kegels exercises, the transverse abdmonus muscle. My fellow moms were so intigued that there was absolute, jaw-dropping silence AND no one looked at their black berry/i-phone. This sustained lack of movement and lack of interruption was, and is, a first for our group.

A few days later the same group of ladies sat around my kitchen table venting about "being put on Annie's personal training wait-list." This was the lead into a request, on my friends behalf, for me (the exercise physiologist and certified trainer) to begin teaching postnatal exercise. Initally, I thought "WHAT HAVE I DONE!" I had nooo idea how to talk about these "things," unless I had a few glasses of wine, which is not AT ALL CONDUSIVE to exercise. So, I said "no" to their requests and "no" to their bribes...

But after long consideration, and some soul searching, I decided to expand my profession and attend the Bella Bellies Teacher Training. From first hand experience as a fitness professional and mother, I knew the method worked, and I knew (having been through it myself) that I could easily relate.

Bella Bellies postnatal teacher training was an intense course, but one that is well-respected, and in my opinion, the most thorough maternal training offered. After attending the training, I now share what I have learned by teaching private Bella Bellies Exercises at womens residence in the Upper East Side. I love my job, and look forward to the work I do. From a first hand experience, I teach woman how to exercise to "get their belly back" and tighten their core to prevent pelvic floor strain.

My name is Maria Gianni and I live and work as Bella Bellies Instructor in Manhattan's Upper East Side. I am available to train, by emailing: maria@bellabellies.com

To learn more about Bella Bellies Teacher Training go to: www.bellabellies.com/teacher-training

Submitted By Certified Bella Bellies Instructor Eun Young Kim

Did you know that there have been over 19,000 studies done to research the health impact of coffee?

How does one go about filtering through those studies to show which one is good, valid, worth sharing and believing? Most of us will read just enough to get the answer that we are looking for. Healthy!? Sounds great to me!

I have a strong belief for staying as close to nature as possible with everything we do. However, I also believe that science has an important place in our health, environment, and lifestyle. It is very challenging to find the perfect combination of both. Another component is the individual – their genes, lifestyle, emotion, mindfulness, etc. I believe tapping into the individual is the first and key component of any decision or debate when it comes to our health.

So why am I getting philosophical about coffee?

It has played a near and dear relationship in my life since… oh about senior year in college when I started falling asleep in my 2pm classes and then continues into my career when I just had to find every job that for some reason I would have to rise at some time between 4:30am and 5:30am to start my commute or start work and finally being blessed with that second child who wanted to defy every philosophy I strongly believed in on how to get a baby to sleep through the night.

I loved (and still love) coffee! But is it REALLY healthy for us…..for me?

Diving into research and reading articles here and there, I found an overwhelming amount of research for the positive effects of coffee drinking. However, in the end no matter what I read, I questioned the positive health effect it had on me personally. It did not help that my favorite way to have it was “cream and sugar please” or “yum mocha!” So just under 3 years ago (once my youngest son decided to sleep through the night) I began my journey of trying to get rid of coffee.

First step, lets get rid of the sugar and limit the mochas. That was not so hard; however, I needed a lot of cream. Then I started to eliminate dairy (that is another post). I finally found Coconut Half and Half. All set!

Or was I?

Throughout trying different “healthier” ways to enjoy my coffee habit and not feel so guilty about it, I learned how coffee is one of the most heavily sprayed crops. Oh yum, let’s drink a cup of chemicals and pesticides. As a result, I went organic. As you see this leaves me to only making coffee at home or stopping in my local Whole Foods. So I will admit to cheating and reverting back to old ways from time to time just to get my java fix.

I still did not like the fact that, I felt like I needed coffee. Throughout the three years of experimenting with healthier ways to enjoy my coffee and get the most health benefits from it, I would occasionally torture myself and try to give it up. It was not until a little over a year ago that I was able to give it up for a full month and then just go back to it occasionally.

What was different?

I was ready to really commit to kicking some bad food habits. (Yes, I am human and I have some not so good vices that would get mixed in-between the greens and fruit.) I addressed my addiction to sugar and my sensitivity to wheat and gluten.

When I am on track with my good choices – keeping the good stuff in and eliminating the foods that don’t work for me, you will rarely see me with a cup of coffee. Instead, you will see me with hot tea or water. I do still love coffee and do believe when organic and without sugar it has health benefits. I still enjoy my cup of coffee and will admit to sneaking in those seasonal latte’s; however, I don’t need it. I enjoy it instead.

So my point…. There are foods and habits that we can read are healthy or unhealthy. Read up and educate yourself; however, when the time is right, take a look at how the food or habit plays a role in your life.

Is it good for YOU?

A little more on coffee (caffeine) specifically during pregnancy and in early motherhood?
So, we all have heard from doctors, midwives, family, friends and other people who generally love to offer advice when they see a glowing pregnant lady that one should limit the caffeine intake whilst pregnant. But, why? Simply put, because caffeine, acts as a stimulant and a diuretic - it does cross the placenta to the fetus, although the effects of high caffeine intake on miscarriage / intrauterine growth restriction are inconclusive at this time.

People do have differing sensitivity to caffeine, but to more or lesser degree, ingesting caffeine will make you feel more alert and increase your heart rate and it may increase your blood pressure. And heart rate and blood pressure are of course, two of the key things we are keeping a close eye on especially for a pregnant lady, and even more so, for a pregnant lady engaging in a little physical workout. Then, as a diuretic, though mild, it can lead to more frequent urination and therefore put you at higher risk of dehydration; and proper hydration is oh so important for fighting fatigue, constipation, preventing preterm labor....

With pregnancy induced insomnia experienced by many and the increase in bathroom trips experienced by all pregnant ladies, it is wise to avoid factors that may even further up your chances of having to battle with these factors.

And what about for the nursing mom?
Caffeine does infiltrate the breast milk also, although the levels are quite low. However, one of the top recommendations for breastfeeding moms is to keep well hydrated - to help maintain the milk supply. The stimulating effects of coffee, whilst potentially providing an initial ‘pick me up’, can also trigger feelings of anxiety and tension - and with a newborn / baby to care for, often with a dose of sleep deprivation mixed in, you want to create an environment and diet that will allow you to feel as relaxed and calm as possible.

There is no hard number to follow when it comes to what is an “acceptable” daily consumption of caffeine during pregnancy. It varies somewhere between 150mg - 300mg (ACOG calls 200mg a day a “moderate” consumption of caffeine). One shot of espresso contains about 100mg and a cup of the beloved Starbucks tall brewed coffee will pretty much put you at the upper limit. Add in any other sources of caffeine such as chocolate, tea, energy drinks and it’s easy to go over this limit.

So what did I do during my pregnancy?

I found that the sensory effect of just smelling the coffee often gave me the boost I needed - so I stuck with decaf. I also dabbled a bit more with different teas. On other days, I indulged in dark chocolate. And I learnt to savor each bite / sip.

- Mary and Eun-Young, Gaia Fit./ http://www.gaiafit.com/

"Get Your Belly Back" with this Momilates Exercise!

Name of Exercise: Pelvic Tilts with Knee Bends and Heel Taps

Targeted Muscles:
Core! Especially your Transverse Abdominus (which acts like a corset to tighten your belly) Pelvic Floor Muscles and Inner Thigh Muscles.

Set-Up:
Sit upright on the floor and extend legs in front of you
Flex feet so toes are pointed up and only the heel of the foot is against the floor
Slightly bend both knees
Legs and feet touching; inner thighs pressed together
Depending on baby's strength either place baby on-top of your knees, over your pubic bone or (for better head support) lying against your chest. Continue to hold onto baby

Action:
Engage your pelvic floor by tightening the same muscles you use to stop the flow of urination. Maintain the pelvic floor connection and...
Shift into a "Pelvic Tilt" by pulling the pubic bone toward the navel. Maintain the pelvic tilt and the pelvic floor connection and...
Shift the weight of your upper body back, until your feel your core beginning to struggle to stabilize you.
Pause here and alternate heel taps (beginner) and/ or knee bends (intermediate/advance)


Include Baby:
Refer to set-up above
Holding onto baby to ensure his/her safety move to the beat of the following verse:
"Bend and Straighten"
(alternate bending the knees)
"Bend and Straighten"
(alternate bending the knees)
"Tap, Tap, Tap"
(alternate tapping the heel of your foot against the floor)
"Tap, Tap, Tap"
(alternate tapping the heel of your foot against the floor)

For more exercises purchase the:

Bella Bellies Book
with Momilates & Stroller Moves Exercises

by e-mailing: info@bellabellies.com

or

Find an Instructor at:

http://www.bellabellies.com/find-instructor

Our Mom's Meet-Up Group!

"A mother is not "born" in one dramatic, defining moment. A mother is someone who gradually emerges from the cumulative work of the many months (and years) that precede and follow the actual birth. Adjustment (is ongoing) takes place over a period of months through different stages."
-Lynn Bertman

I love this quote!

As parents it is often helpful to surround ourselves with warm, loving support. At some point the reality of parenthood may feel isolating and lonely. The idea of support and community is the foundation of our Mom's Group.


It is simply to gather, speak and be with one another! Ask questions of one another, brain storm, share stories and so much more! All mom's (with children of all ages) and mom's- to -be are welcome to join.

As the owner of Bella Bellies, there is so much I would love to do, but alas I find myself limited. But this group (free of charge) is something I hope to continue to support and nurture. With that said, I am always open to suggestions, ideas and feedback!

To find out more please go to: www.bellabellies.com and www.meetup.com/bellabellies.

Nitty Gritty of Science... Distended Tummy and Cardio Correlation...

Believe it or not...most of my ah-ha moments happened in College Biology and Chemistry! Yet, studying the basic bio-chemistry of the body makes one aware of how simply complicated the body can be! Especially when discussing a diverse group of hydrophobic molecules called lipids or...Fat! Why are these molecules so darn difficult to get rid of? According to the basic principles of biology: they are insoluble in water and therefore not excreted easily.

So why have we evolved to retain them?! I know the negative connotation...what use are they?! Fat molecules are excellent storehouses for energy. It is truly amazing how much energy a tiny gram of fat can store. When metabolized they release 9 cal/g -more than twice the energy from the same mass of carbohydrate or protein.

Above and beyond energy storage, we need fats for many reasons...such as insulation and protection of our VITAL ORGANS. So where does our genius body store this energy, insulation and protection? Typically, over our precious organs...hence our sometimes distended tummies.

What is one key component of a Bella Belly? Having an adequate (and not excessive) amount of adipose tissue over our vital organs....How does one work to metabolize fat? Good old fashioned basics...balancing a HEALTHY diet (energy in) and exercise/activity/movement (energy out).

One important factor to consider is ensuring your exercise routine is not too strenuous or too easy...

Determining your target heart rate can help! Below is the "How-To!"

Calculating your Target Heart Rate Step-by-Step:
1) Determine your Resting Heart Rate (RHR): After 4 or more consecutive hours of rest, take your pulse for 10 seconds. Multiply your beats-per-10-second by 6. 10 beats per second X 6 = 60 RHR
2) Calculate your Maximum Heart Rate by subtracting your age from 220 (220-29 yrs = 191 MHR ).
3) Determine your Low Heart Rate Range by subtracting your RHR from your MHR, multiplying the result to .50. Then, adding your last result to your RHR. (191-60 = 131 HRR/Heart Rate Reserve; 131 *.50 = 66; 66+60 = 126 Beats Per Minute).
4) Determine your High Heart Rate Range by subtracting your RHR from your MHR, multiplying the result to .85. Then adding your last result to your RHR. (191-60 = 131 Heart Rate Reserve/HRR; 131 * .85 = 111; 111 + 60 = 171 Beats Per Minute).
5) Put it all together! Warm up until your heart rate is the result of your HRR. Next, begin your workout and exercise while your heart beats between the result of step 3 and no higher than the result of step 4.

In review....I (Annie) Am 29 years old and have a resting heart rate of 60 beats per minute after take my pulse first "thing" in the morning.
220-29 = 191 Maximum Heart Rate;
191 MHR -60 BPM = 131 HRR;
131 * .50 = 66; 66 + 60 = 126 beats per minute.
131 * .85 = 111; 111 + 60 = 171 beats per minute.
Therefore, I should warm-up until my heart rate is 131 beats per minute (by walking and dynamic stretching) and then continue to exercise for 30 minutes (running/biking/ellipticalling) while my heart rate is between 126-171 beats per minute. Then cool down (walking) until my heart rate is 126 beats per minute.

Make sense? You can also copy and paste these url addresses into your browser to determine your target heart rate.
http://www.mayoclinic.com/health/target-heart-rate/SM00083
http://health.discovery.com/centers/heart/hrc/hrc.html

If you are still wondering, bring your resting heart rate number into a Stroller Moves Class (http://www.bellabellies.com/hoboken-schedule) and we will determine the values together.

As a personal trainer, I recommend monitoring your heart rate with OMRON or Polar Product (such as the Polar FS1 Heart Rate Monitor Watch) which measures your pulse over your midsection.... Personally, I have had the most positive results using these monitors with clients.

Furthermore, to understand cardiovascular exercise please read: http://bellabellies.blogspot.com/2010/03/what-approach-to-well-being-does-bella.html

To join us for a cardiovascular intense class please sign-up at: (http://www.bellabellies.com/hoboken-schedule)

Bella Bellies Classes are Back in Session!

Hello All!
I hope you had a wonderful summer! We enjoyed our summer travels and time with family! Now recharged, we are happy to be back in Hoboken!
As stated in the headline, the classes have resumed. Please visit: http://www.bellabellies.com/ to find out more! We are offering Stroller Moves & Momilates, Bella Core w/Child Care and Prenatal Pilates & Yoga. The locations vary, so please click on the class description located on the "Schedule Page" to find out where and when.
Our Mom's & Prenatal Meetup group will be gathering for a "Night Out" Please go to www.meetup.com/bellabellies to sign up and meet everyone! Furthermore, we hope to coordinate a weekly gathering on Fridays!
Warm regards,
Annie